Try CrossFit
Call Us: (562)619-7887

DRS Strong Week 56- Prepare your mind-3 simple steps

"Victorious warriors win first in their minds , and then go to war. 
Defeated warriors go to war first and then seek to win."- Sun Tzu

        As you know last week's focus was IT IS ALL MENTAL. This week is the continuous focus of PREPARING YOUR MIND. I truly believe when your mind is set right, your body can follow. Does it mean you get special powers and all of the sudden PR on your lifts or benchmarks? NO, but it means that you are prepared to do the best and to put every single effort into everything you do, regardless of the outcome!

3 simple steps:

1. DEEP BREATHING
-In order to control your mind, you first have to calm it down. The easiest and fastest way to do so is by deep breathing. You must slow down your heart rate and you must connect to your brain and body so that you can command it to do other things.
-Deep breath through your nose (fill lungs from the bottom up) then release through your nose, repeat the cycle 3-4 times, you will then realize your heart rate is down, you are calm and collected. This helps before any big lifts, during a workout or even in life :)

2. ENVISION YOUR GOAL
-have a clear set point. This is pretty much your mental projection of what you are trying to accomplish. A lift, a workout, a movement, relationship, promotion at work, etc. Because we are on our second max out week, it can be something as simple as, " I envision that today I will not have any misses on my warm up during snatches"  The purpose of this visualization is to plant seeds for future desired state, (example a big lift). These should be very realistic and close to what you can accomplish, then have a bigger vision for what you eventually would want to accomplish in the future.

3. SEE IT, BELIEVE IT, MAKE IT HAPPEN
-Make your mind be your best friend, play it perfectly in your head and it will get as physically possible in real life. Believe you can do it. and make it happen! If you see yourself doing 25 burpees in a row, you believe it, you will achieve it. Does it make it easier?? ABSOLUTELY NOT, but it makes it possible!! and eventually will become easier.

PREPARE YOUR MIND!!!!!

WOOOOH!!! ok I am so ready to see you guys max out this week. Monday 3RM Back Squat, this is actually very exciting because you will be able to hit certain numbers three times in a row that at one point was probably your 1RM. This is quite amazing. WHY? because The Chad Attack works hahaha also  because when working the right percentages and the right positions your body only way to adapt is by getting  stronger and building work capacity ( in this case strength at about 80-90% capacity).  Tuesday 1RM Split Jerk, big numbers coming, lets just lock out when we catch :) haha
Wednesday is a benchmark day, no its not FRAN so show up and take thursday off, you don't want to miss this benchmark because it will show on the fitness levels in the future.
 Friday 1RM Clean! LETS GO!!!
Here are the results of last week max outs! GREAT JOB EVERYONE! WE ARE TRULY PROUD OF THE HARD WORK AND DEDICATION TO BE BETTER ATHLETES, TO HAVE GREAT POSITION AND FOR TRUSTING THE PROGRAMMING!!!! =)))


1RM Back Squat


Strict Press and Push Press


400m Sprint, 200m Sprint and 100kbs


1RM Snatch


Awesome numbers! WEEK 2 HERE WE COME!!!
Stay Strong,
DRS Strong
Coach Rosario

"Sometimes I split Jerk Christmas trees hahah" #notreadyforchristmasyet haha
Check out previous blogs by clicking below:
Be Comfortable in the Uncomfortable - The Power of Community
DRS Strong Week 48- Fuel your physical and mental demands!
DRS Strong Week 54- Quality Vs. Time


Tags: crossfit, strength, weightlifting, nutrition